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Du hast einen Rundrücken? Diese Rundrücken Übungen werden dir helfen!

Ein Rundrücken ist häufig für Verspannungen im Nacken und das Ziehen in deinen Schulterblättern verantwortlich. Dabei kann er angeboren sein oder durch eine falsche Haltung entstehen. Z. B. dem vorgebeugten Arbeiten am Computer am Schreibtisch. Auch Bewegungsmangel und Übergewicht kann in den meisten Fällen einen Rundrücken verursachen. Durch die Stärkung der schwach ausgebildeten Muskulatur im Nackenbereich kannst du für eine aufrechte Haltung sorgen. Nando stellt dir hierzu 3 Rundrücken Übungen vor.

Übung 1 – Die Brücke

Es wird zu Beginn gleich etwas sportlich. Sicher erinnerst du dich noch an die Brücke aus dem Turnunterricht. Diese effektive Übung ist eine abgewandelte, vereinfachte Form der Turnübung von damals. Setzt dich gemütlich auf den Boden. Winkle die Füße vorne an und stütze dich hinten mit den Händen ab. Deine Arme sind gestreckt und deine Fingerspitzen zeigen dabei ebenfalls nach hinten von dir weg. Mach dich noch im Sitzen groß, indem du die Brust rausstreckst, sodass du nicht „durchhängst“.

Jetzt beginnt die Übung: Hebe nun dein Becken nach oben an bis du in einer waagerechten Position angekommen bist und dich schön streckst. Halte dabei die Spannung im Bauch. Nun senkst du dein Becken wieder ab, tippst kurz damit den Boden an und gehst wieder hoch. Dies wiederholst du 10-mal.

Du wirst merken, wie es in der Brust oder den Ellenbogen zieht. Wenn du viel am Schreibtisch, am PC arbeitest, merkst du sicher auch ein Ziehen in den Handgelenken. Versuche dabei nicht zu pressen und ganz normal zu atmen. Beim Anheben atmest du aus, beim Absenken des Beckens ein.

Übung 2 – Schultern anheben

Diese Übung kannst du entweder im Stehen oder auch im Sitzen durchführen. Wobei im Stehen dein Oberkörper nicht so stabil ist und du ihn evtl. bewegst. Stelle oder setze dich also gerade hin. Die Arme hängen nach unten.

Nun ziehst du langsam deine Schulterblätter gerade nach oben bis es nicht mehr weitergeht und senkst sie langsam wieder ab. Es geht dabei nicht darum die Schultern so weit wie möglich hoch zu bekommen. Was dann passiert ist, dass du die Spannung in den Schulterblättern verlierst und die Schultern an deinen Kopf heranziehst. Die Spannung in den Schulterblättern bleibt über die ganze Bewegung erhalten. Du kannst auch die Arme auch nach oben in Richtung Decke strecken und die Übung durchführen. Das erfordert etwas mehr Koordination.

Es geht hierbei nicht um die Anzahl der Wiederholungen, sondern um die Koordination. Die Schulterblätter sollen möglichst groß von oben nach hinten unten geschoben werden.

Bevorzugen Sie visuelles Lernen anstatt zu Lesen? Dann sollten Sie dieses Video anschauen!

Übung 3 – Schulterblätter zusammenschieben

Auch diese Übung kannst du im Sitzen oder Stehen ausführen. Auch hier gilt wieder, dass dir die sitzende Position mehr Stabilität im Oberkörper ermöglicht. Setz oder stell dich also aufrecht hin und stecke die Arme zur Seite aus. Winkle sie an, öffne deine Handflächen und drehe die Handinnenflächen zu dir. Deine Daumen zeigen nach hinten.

Nun schiebst du die Schulterblätter nach hinten zusammen, indem du deine ausgestreckten Arme nach hinten bewegst. Der Bewegungsradius ist sehr klein, aber das ist okay.

Diese Übung dient der Kraft in den Schulterblättern, die dabei hilft, die Schulterblätter hinten zu halten.Diese simplen Übungen werden dir sicher dabei helfen wieder ein bisschen größer zu wirken und deine Haltung zu verbessern. Wenn du Interesse an weiteren Übungen hast oder generell mehr über die Ursachen für einen Rundrücken erfahren möchtest, melde dich doch einfach bei uns. Unser Team für Physiotherapie Berlin Mitte kümmert sich gerne individuell um deine Anliegen.

Häufig gestellte Fragen

Was kann man gegen einen Rundrücken machen?

Wenn es sich um eine Fehlhaltung handelt, kannst du den Rundrücken ganz einfach mit Rundrücken Übungen wegtrainieren. Wenn andere Erkrankungen, wie z.B. Osteoporose, die Ursache, so ist eine umfassendere Therapie nötig.

Welche Muskeln bei Rundrücken trainieren?

Idealerweise solltest du deine Brust-, Bauch- und oberen Trapezmuskeln jeden Tag dehnen und eine Faszienrolle verwenden, um den Triggerpunkt zu lösen.

Wie kann man den Rücken wieder grade machen?

Wenn du deine Muskeln häufig stärkst und dehnst, förderst du einen geraden Rücken. Regelmäßiges, gezieltes Krafttraining kann dir dabei helfen, deine Rücken- und Bauchmuskulatur zu stärken und sicherzustellen, dass dein Rücken gerade ist.

Welche Übungen gegen Rundrücken?

In unserem Blogbeitrag "Du hast einen Rundrücken? Diese Übungen werden dir helfen!" findest du die besten Rundrücken Übungen, die dir dabei helfen, den Rundrücken loszuwerden.

Welcher Sport ist gut für die Haltung?

Wenn man sich kaum bewegt, hat das Einfluss auf die Haltung und den Rücken. Mit den richtigen Sportarten kann man dem jedoch entgegenwirken. Dazu gehören Schwimmen, Tanzen oder auch Walking und Joggen. Aber auch gezieltes Krafttraining fördert und baut die Rückenmuskulatur auf.

Wie bekommt man einen Rundrücken?

Frühe Belastungen der Wirbel sowie Fehlhaltungen im Kindesalter führen meist zu Schäden an der Wirbelsäule. Oft sind das viele Sitzen im Erwachsenenalter und / oder wenig Bewegung im täglichen Leben auch Ursachen für einen Buckel.

Lesen Sie auch:

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PHYSIOTHERAPIE

PHYSIOTHERAPIE

Du hast einen Rundrücken? Diese Rundrücken Übungen werden dir helfen!

Inhaltsverzeichnis

Übung 1 – Die Brücke

Übung 2 – Schultern anheben

Übung 3 – Schulterblätter zusammenschieben

Häufig gestellte Fragen

Was kann man gegen einen Rundrücken machen?

Welche Muskeln bei Rundrücken trainieren?

Wie kann man den Rücken wieder grade machen?

Welche Übungen gegen Rundrücken?

Welcher Sport ist gut für die Haltung?

Wie bekommt man einen Rundrücken?

Lesen Sie auch:

Physioproaktiv

physioproaktivmitte

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